Thursday
Three sets of:

Dumbbell Skull Crushers x 10 reps
Supinated-Grip Pull-Ups x 8 reps 
hanging leg raises x 10
then
Every minute, on the minute, for 21 minutes:
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 3-5 strict pull ups
Minute 3 – 10 Burpee Box Jump Overs (24″/20″)